Sculpt and Sync

Sculpt and Sync

Welcome to your 4 week cycle-syncing program, with 20 workouts total and 5 workouts for each phase! Your 28 cycle-aligned meal plan is downloadable at the end, filled with 70 recipes that match to each workout! Enjoy!

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Sculpt and Sync
  • Day 1: 30 Min Full Body No Equipment
    32:56
    Day 1: 30 Min Full Body No Equipment

    Day 1: 30 Min Full Body No Equipment

    Follicular Phase Day 1
    30 min Full Body No Equipment

    Link to all equipment:
    https://shopmy.us/shop/collections/1464090

  • Day 2: 30 Min Upper Body + Core
    33:01
    Day 2: 30 Min Upper Body + Core

    Day 2: 30 Min Upper Body + Core

    Follicular Phase Day 2
    30 min Upper Body + Core
    Equipment: ball, light hand weights, booty band, ankle weights

    Link to all equipment:
    https://shopmy.us/shop/collections/1464090

  • Day 3: 30 Min Lower Body
    32:45
    Day 3: 30 Min Lower Body

    Day 3: 30 Min Lower Body

    Follicular Phase Day 3
    30 Min Lower Body Pilates
    Equipment: block, light hand weights, booty band

    Link to all equipment:
    https://shopmy.us/shop/collections/1464090

  • Day 4: 30 Min Full Body
    34:50
    Day 4: 30 Min Full Body

    Day 4: 30 Min Full Body

    Follicular Phase Day 4
    30 Min Full Body Pilates
    Equipment: ball, ankle weights, booty band, hand weights

    Link to all equipment:
    https://shopmy.us/shop/collections/1464090

  • Day 5: 45 Min Full Body
    43:48
    Day 5: 45 Min Full Body

    Day 5: 45 Min Full Body

    Follicular Phase Day 5
    45 Min Full Body Pilates
    Equipment: block, hand weights, booty band

    Link to all equipment:
    https://shopmy.us/shop/collections/1464090

  • Day 6: 30 Min Upper Body and Core
    31:26
    Day 6: 30 Min Upper Body and Core

    Day 6: 30 Min Upper Body and Core

    Ovulatory Phase Day 1
    30 Min Upper Body and Core Pilates
    Equipment: ball, booty band, hand weights

    Link to all equipment:
    https://shopmy.us/shop/collections/1464090

  • Day 7: 30 Min Full Body Strength
    31:57
    Day 7: 30 Min Full Body Strength

    Day 7: 30 Min Full Body Strength

    Ovulatory Phase Day 2
    30 min Full Body Strength with Heavier Weights
    Equipment: 2 5lb weights (medium), 1 8lb or 10lb weight (heavy), ankle weights

    Link to all equipment:
    https://shopmy.us/shop/collections/1464090

  • Day 8: 30 Min Full Body
    28:26
    Day 8: 30 Min Full Body

    Day 8: 30 Min Full Body

    Ovulatory Phase Day 3
    30 min Full Body Pilates
    Equipment: ball, light hand weights

    Link to all equipment:
    https://shopmy.us/shop/collections/1464090

  • Day 9: 45 Min Full Body
    44:40
    Day 9: 45 Min Full Body

    Day 9: 45 Min Full Body

    Ovulatory Phase Day 4
    45 Min Full Body
    Equipment: ball, booty band, ankle weights

    Link to all equipment:
    https://shopmy.us/shop/collections/1464090

  • Day 14: 20 Min Core Focused Pilates
    22:26
    Day 14: 20 Min Core Focused Pilates

    Day 14: 20 Min Core Focused Pilates

    Luteal Phase Day 4
    20 Min Core Focused Pilates
    Equipment: ball

    Link to all equipment:
    https://shopmy.us/shop/collections/1464090

  • Day 16: 15 Min Anti-Inflammatory Stretch
    16:33
    Day 16: 15 Min Anti-Inflammatory Stretch

    Day 16: 15 Min Anti-Inflammatory Stretch

    Menstrual Phase Day 1
    15 min Anti-inflammatory Stretch
    Equipment: ball

    Link to all equipment:
    https://shopmy.us/shop/collections/1464090

  • Day 17: 20 Min Gentle Lymphatic Flow
    18:40
    Day 17: 20 Min Gentle Lymphatic Flow

    Day 17: 20 Min Gentle Lymphatic Flow

    Menstrual Phase Day 2
    20 min Gentle Lymphatic Flow
    No equipment

    Link to all equipment:
    https://shopmy.us/shop/collections/1464090

  • Day 18: 20 Min Low Impact Full Body
    21:20
    Day 18: 20 Min Low Impact Full Body

    Day 18: 20 Min Low Impact Full Body

    Menstrual Phase Day 3
    20 Min Low Impact Full Body Pilates
    Equipment: ankle weights

    Link to all equipment:
    https://shopmy.us/shop/collections/1464090

  • Day 19: 20 Min Upper Body
    20:12
    Day 19: 20 Min Upper Body

    Day 19: 20 Min Upper Body

    Menstrual Phase Day 4
    20 Min Upper Body Pilates
    Equipment: ankle weights

    Link to all equipment:
    https://shopmy.us/shop/collections/1464090

  • Day 20: 25 Min Slow Lower Body
    26:24
    Day 20: 25 Min Slow Lower Body

    Day 20: 25 Min Slow Lower Body

    Menstrual Phase Day 5
    25 Min Slow Lower Body Pilates
    Equipment: Block

    Link to all equipment:
    https://shopmy.us/shop/collections/1464090

  • 28 Day Cycle Aligned Meal Plan
    28 Day Cycle Aligned Meal Plan
    8.22 MB

    28 Day Cycle Aligned Meal Plan

    8.22 MB

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